How to do a good warm-up before basketball?

Operation method

The warm-up before warm-up Before the warm-up, you can do a little simple exercise, so that you can warm up your body and adapt to the warm-up exercise with slightly stronger exercise force. You can simply do head, waist, leg activities, simple stretching, or jog for a distance. Remember jogging, simple running is OK. The purpose is to warm up your body and not make your body too stiff.

As we all know, wrists and ankles are very important and easy to be injured when playing basketball, so we must move our wrists and ankles. Two legs can be separated with the same width as the shoulder, one foot pointedly, do a positive and negative circle, at the same time, insert two hands, and move the wrist around a small circle. It is good to do as much as possible, and then repeat the above action on the other foot. You can also hop on one foot to move your ankle. Put your hands on your knees and circle around so that you can move your knees. Pinch the waist with both hands, and rotate the hip joint back and forth to open the hip joint.

Stretching the leg ligaments can sit close to your feet, press your thighs down to stretch the inside of your thighs, or stretch the inside and outside of your thighs in a lunge. Also stretch the lumbar ligaments to avoid injury in sports.

When stretching the ligament, you can take the basketball with you when playing with the ball. Hold the ball with both hands, bypass the top of your head, and repeat this action for several times, which can not only stretch the ligaments at the back of your legs and waist, but also practice the method of holding the ball. Passing and catching the ball with your partner can cultivate tacit understanding and exercise your body. Shooting practice and dribbling around the three-point line and lay up practice can fully exercise the body and find the feel faster.